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Advanced Lifta tingz

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5.0
(1 rating)

Program Description

Volume adjusted, what works best personally

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 04:44
  • Last Edited
    Jul 08, 2025 11:00

Summary

Elevate your strength game with **Advanced Lifta tingz**, an 8-week program designed for seasoned lifters looking to push their limits. Comprising four intense training days each week, this program focuses on targeted muscle groups, utilizing supersets and a variety of exercises to maximize gains. Expect to tackle heavy lifts like barbell squats and weighted pull-ups, while also honing your technique with accessory movements. Get ready to build serious muscle and enhance your overall performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Quadriceps
11%
Glutes
10.1%
Hamstrings
9.8%
Abs
8.8%
Lats
8.4%
Upper Back
8%
Chest
6.9%
Front Delts
6.3%
Middle Delts
6.2%
Biceps
5.7%
Lower Back
4.4%
Adductors
1.6%
Forearms
0.9%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
1
1
1
1
1
1
6 reps
4 reps
2 reps
6 reps
4 reps
2 reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6
6 reps
RPE 9
2
Floor Paused Dumbbell Fly
2
6-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8
4A
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
4B
Skull Crusher (Barbell)
2
8 reps
RPE 8
5
Lateral Raise (Cable)
2
10 reps
RPE 8
6A
Hanging Toes To Bar
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
5 reps
8 reps
75%
85%
95%
80%
65%
2
Hack Squat
4
4 reps
RPE 8
3
Hip Thrust (Barbell)
2
8 reps
RPE 8
4
Leg Curl
2
8 reps
RPE 8
5
Hyperextension (Weighted)
2
8 reps
RPE 8
6
Abs Crunch (Machine)
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Barbell)
3
6 reps
80%
1B
Pendlay Row
3
8 reps
75%
2A
Bicep Curl (Cable)
2
6 reps
RPE 8
2B
Overhead Tricep Extension (Cable)
2
8 reps
RPE 8
3A
Massive Curls
2
12 reps
RPE 10
3B
Close Grip Bench Press (Smith Machine)
2
8 reps
RPE 8
4A
Lateral Raise (Cable)
2
12 reps
RPE 8
4B
Single-arm Rear Delt Fly
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
Standing Pullover (Cable)
2
8 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
6
Decline Sit Up (Weighted)
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
4 Reps
2 Reps
6 Reps
4 Reps
2 Reps
80%
85%
90%
83%
88%
93%
1B
Pull-Up (Weighted)
6 Sets
6 Reps
@9
2
Floor Paused Dumbbell Fly
2 Sets
6-15 Reps
@8
3
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@8
4A
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
4B
Skull Crusher (Barbell)
2 Sets
8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
10 Reps
@8
6A
Hanging Toes To Bar
2 Sets
AMRAP
@10
6B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
8 Reps
75%
85%
95%
80%
65%
2
Hack Squat
4 Sets
4 Reps
@8
3
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
4
Leg Curl
2 Sets
8 Reps
@8
5
Hyperextension (Weighted)
2 Sets
8 Reps
@8
6
Abs Crunch (Machine)
1 Set
AMRAP
@8
Day 3
1A
Seated Military Press (Barbell)
3 Sets
6 Reps
80%
1B
Pendlay Row
3 Sets
8 Reps
75%
2A
Bicep Curl (Cable)
2 Sets
6 Reps
@8
2B
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@8
3A
Massive Curls
2 Sets
12 Reps
@10
3B
Close Grip Bench Press (Smith Machine)
2 Sets
8 Reps
@8
4A
Lateral Raise (Cable)
2 Sets
12 Reps
@8
4B
Single-arm Rear Delt Fly
2 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
Standing Pullover (Cable)
2 Sets
8 Reps
@8
5
Leg Extension
2 Sets
10 Reps
@8
6
Decline Sit Up (Weighted)
1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 35, Man
3 months ago
5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
During the program I cut around 6kg bodyweight. Introduced the dip. My working chest weight went up with around 10-15kg. My pullups improved with 5kg. (Added 10kg to my working sets). Squat went up immensely. Deadlifts soared. Recovery was great while cutting.